400m test set - try to be well rested before you do this.
Strides for 20-40 secs at economy pace with 3-4 minutes of recovery. Maintain high turnover. Session is best conducted on a track . These are not sprints, the aim is to increase leg turnover. Running barefoot will have maximum benefit.
Ride in zone 1-2 on a flat course. Put out a low effort with comfortable high cadence.
Puppy paddle - sometimes called Early Vertical Forearm - http://www.goswim.tv/entries/5937/freestyle---evf-drill.html Sculling - movement of hands in the water in a figure of 8 can be practised at various points in the stroke - hand entry; With elbows bent (windscreen wipers) By your side
Advanced level workout. run 3-5 repeats of 4-5 minutes at PE 9/10. walk 1 min recover follwed by 4-5 mins jogging. Body will take a few days to recover after hard sesion.
Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a trainer. Warm up for 15 minutes. Pedal for 30 seconds with your left leg only, 30 seconds with your right leg only (rest your oposite leg on a chair) increase rpm by 5 and spin for 1 min with both legs. Do 7-10 sets with 2-3 minutes of recovery between each set. work to eliminate the dead spot in your pedal stroke. Any clunking sound from your chain inidcates a dead spot.